Supermarket Must Buys

A dozen new facts and suggestions every fortnight.

They purify the blood, strengthen the respiratory system and promote an inner cleansing of the body. A variety of local and regional greens are readily available in Qatar e.g. broccoli, spinach, swiss chard (selek), arugula, parsley, coriander, mint and green cabbage. Earthbound Farm baby spinach (11oz)-QR53.75. Non-organic baby spinach (125g)-QR9.75Dark Leafy Greens

Eggs are a good source of protein, quick to make and taste good! They are also a good source of choline, which helps to regulate the brain, nervous system and cardiovascular system. Jenan omega 3 eggs (15 in number)-QR14.75Eggs

Obvious, right? Be sure to purchase your fruit and veg in a range of rainbow colours. If you are looking to buy local or regional, choose from your local grocers or regular supermarket (eg Carrefour, Lulu, etc.). Supermarkets such as Megamart and Spinneys will have more exotic but expensive foods. My advice would be to save Megamart and Spinneys for select organic foods.Fruits and Vegetables

Brown rice has all the bran layers intact – which means it contains all of the nutrients, minerals, vitamins and fibre which white rice has been stripped off. Brown rice takes about 40mins to cook – 1 cup of rice requires 2 cups of water. Be sure to first soak your brown rice for around 8hrs to breakdown the phytic acid it contains, which can block the body’s absorption of essential minerals. Tilda Basmati brown rice (1kg)-QR22. Infinity Foods long and short grain organic brown rice (250g)-QR23-27 at Megamart. Suma organic long grain rice (500g)-QR23.50 at Spinneys.Brown rice

An ancient grain of the Incas, quinoa is a high-energy grain that is also a complete protein (equal to milk) and can be used as a substitute for rice, added to salads and used to make vegetable patties. Infinity Foods organic quinoa (450g)-QR44.25 at Megamart.Quinoa

These are healthy plant proteins that are full of iron, B vitamins and fibre. Try all sorts of beans such as aduki, kidney, black, chickpeas and lentils. Canned beans are a great alternative. Be sure to wash the beans thoroughly, and cook with lots of garlic and cumin to reduce gassiness.Beans and legumes

It contains a lot more protein than regular yoghurt, as well as calcium and probiotics. It can be added to curries or stews to add more creaminess. Rachel’s brand of Organic Greek style yoghurt (1 tub)-QR22 at Carrefour, LuLu, Spinneys and Megamart.Organic Greek yoghurt

Animal protein is the highest source of protein. However, when it is full of hormones and chemicals, it can be really damaging to our health in the long-term. Go for organic and lean cuts wherever possible. The GreenBox in Qatar offers organic home delivery service on a weekly basis. Whole chicken (1.2kg)-QR99 and minced chicken (500g)-QR36.Organic, hormone-free animal protein

When eaten in small quantities, nuts and seeds are extremely healthy. When eaten in excess, they can become fattening as they are very high in natural fats. Infinity Foods organic golden linseeds (250g)-QR16.75 at MegamartNuts and seeds

Oats are an ideal food; filling, low in fats and calories, high in dietary fibre, protein and complex carbohydrates. Be wary of snack bars (eg Alpen Swiss Style, Nature’s Valley) which contain oats, but are loaded with sugar and other sweeteners.Oats